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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

BRANT SEGURA CUSTOM WORKOUT

Hey there Brant!  Here’s your CUSTOM TRAINING PROGRAM.  All you have to do is give commitment and a wee bit ‘o courage. Talk with your coach and the community to keep moving forward and making tremendous progress.  Just give us ~45-60 MINUTES 3-5 days a week to skyrocket your results!  Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!

Form over number of reps always! Listen to your body!

MASTER WARM UP

Description: A great overall warm up / workout. Either 10 sec holds OR 10 reps of each.

FLEXIBILITY WORKOUT

Description: Do these stretches to get your body warmed up and ready to go!

Goal: 10 seconds per move or 10 reps per move

WRIST MOBILITY WARM UP

Description: do 10 reps of each exercise prior to each workout

FOUNDATION KATA


DAILY FLEXIBILITY

BABY STRETCH

Goal: 1 round of 60 second holds 

QUAD STRETCH

Goal: 1 rounds of 15 second holds x 2 reps per side

HAMSTRING STRETCH

Goal: 1 round of 60 second hold each leg

CALF STRETCH ON BLOCK

Goal: 2 rounds of 30 second holds each leg

WORKOUT 1

PLANCHE PLANK LEANS

Description: Hold a tall planched plank as the video shows. Keep a hollow back spine and core engaged throughout. Weight shift forward over your hands as far as your wrists will allow.

Goal: 4 rounds of 1 min planks

FIGURE 4 PISTOL SQUAT

Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance.

Goal: 4 rounds of 8 reps each leg

HOLLOW, TUCK, HOLLOW, V-UP

Description: This is about form and control. Just keep going!

Goal: 4 rounds of 10 reps (1 rep is hollow, tuck, hollow, v-up)

TOE TAPS ON BLOCK

Description: Focus on cardio, core and coordination

Goal: 4 rounds of 30 seconds per round

WORKOUT 2

TABLE TO VALDEZ CORE

Description: Start by pushing up into a table position being sure to lift your hips strongly to engage your glutes. You will then lift 1 leg and opposite arm. You will then rotate to touch the lifted leg and lifted arm to touch as seen in the demo video

Goal: 4 rounds of 10 reps per side per round

RATTLESNAKE SQUATS

Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides. Rotate your toes up to the ceiling then place back on the floor.

Goal: 4 rounds of 10 reps each direction

PISTOL SINGLE LEG SQUAT TO RAISED SURFACE

Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat to a raised surface of appropriate height (edge of bed, couch arm, couch seat). No falls or flops so make sure the raised surface is the right height for you.

Goal: 4 rounds of 8 reps.

HANGING L ROTATIONS

Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a crunch, knees to chest. You will then use your core and shoulders to rotate your knees from one side to another.

Goal: 4 rounds of 5 reps each direction

WORKOUT 3

SINGLE RING ROWS

Description: Begin by holding a ring or like surface with both hands in a clasp grip. Support yourself with your legs as much as you needed. Row yourself up into a modified clasp pull up.

Goal: 4 rounds of 10 reps

STEP TO STALDER

Description: Begin in a plank on your hands. Step your feet one at a time until the are next to your hands as the video shows. Lower your booty into a deep squat. Step your legs back into a plank.

Goal: 4 rounds of 8 reps

HANDSTAND KICKUPS

Description: Focus on hands on the ground and controlled movement without arching your back. More important to have controlled movement instead of attaining a full handstand position.

Goal: 4 rounds of 5 reps per leg

SWEEPS

Description: Use this to work your core, balance and coordination as well as hip range of motion.

Goal: 4 rounds of 5 reps per side

BONUS

KONG WALKS

FROG STAND WITH FEET ON WALL